Osteoporosis means porous bones and it is a disease where the density and quality of your bones decreases over time. As this happens the risk of fractures increases, and there are often no symptoms until the first fracture. Women are at a higher risk of osteoporosis than men and the older you get the higher your risk of osteoporosis. Being underweight can also greatly increase your chances of osteoporosis. I’m sure we all remember our moms telling us to “drink your milk so you grow big and strong” this because milk contains calcium and an appropriate calcium intake can help to reduce your chances of osteoporosis. But milk is not the only source of calcium, there are many others including:
- Low-fat dairy products
- Dark green leafy vegetables
- Canned salmon or sardines with bones
- Soy products (tofu)
- Calcium-fortified cereals and orange juice
- Calcium supplements
Some other ways to decrease your chances of osteoporosis are getting lots of vitamin D to increase your ability to absorb calcium and exercise which helps to slow bone loss. But how much calcium do you need each day?
- Ages 18-50: 1,000 milligrams
- Ages 50-70: 1,200 milligrams a day
References:
- https://www.iofbonehealth.org/what-is-osteoporosis
- https://www.mayoclinic.org/diseases-conditions/osteoporosis/symptoms-causes/syc-20351968